You’ve probably heard about the "runner's high." It’s that legendary, almost mythical state of euphoria that supposedly hits you around mile six, turning your leaden legs into feathers and your stress into stardust. But honestly? For most people, running feels like a chore. Your lungs burn, your knees ache, and the sidewalk feels endlessly grey.
Yet, millions do it. Not because they want to win a local 5k, but because they’re chasing something deeper.
The benefits of running on mental health aren't just about feeling "good" after a workout. It’s about a fundamental rewiring of how your brain handles stress, anxiety, and the general heaviness of modern life. Science has finally started to move past the simple "endorphins" explanation to look at things like endocannabinoids and structural changes in the hippocampus.
Running changes you. It changes how you think.
It’s not just endorphins—meet the endocannabinoids
For decades, we blamed (or credited) endorphins for every positive mood shift after a jog. It made sense. Endorphins are the body's natural painkillers. But there’s a catch: endorphins are large molecules. They struggle to cross the blood-brain barrier.
Recent research, including a notable 2015 study published in PNAS by researchers like Johannes Fuss, suggests that the real hero is actually the endocannabinoid system.
Yes, that’s the same system affected by cannabis.
When you run, your body increases levels of anandamide. This is a fatty acid neurotransmitter. Its name comes from the Sanskrit word ananda, which literally means "bliss." Unlike endorphins, anandamide travels easily from the blood to the brain. It’s likely the primary driver behind that calm, expansive feeling you get after twenty minutes of steady movement.
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It’s nature's chill pill, earned through sweat.
The benefits of running on mental health and the hippocampus
Your brain isn't static. It’s plastic. It grows and shrinks based on what you do with it.
One of the most profound benefits of running on mental health is its impact on the hippocampus. This is the part of your brain responsible for memory and emotional regulation. In people with chronic depression or high levels of long-term stress, the hippocampus actually tends to atrophy. It gets smaller.
Running triggers the release of something called Brain-Derived Neurotrophic Factor (BDNF). Think of BDNF as high-quality fertilizer for your neurons.
A 2016 study in The Journal of Physiology showed that aerobic exercise—specifically sustained running—promotes neurogenesis. That’s the birth of new neurons. While lifting weights is great for your metabolism and bone density, it doesn't seem to trigger this specific brain growth in the same way that rhythmic, aerobic running does.
By running, you are physically building a more resilient brain. You are expanding the very area that helps you process trauma and manage your mood. It’s biological armor.
Escaping the "Default Mode Network"
Have you ever found yourself stuck in a loop of negative thoughts? You’re washing dishes or sitting in traffic, and your mind just won't stop rehashing a mistake you made three years ago. Psychologists call this "rumination."
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It happens in the Default Mode Network (DMN) of the brain. The DMN is what’s active when you aren't focused on a specific task. For people with anxiety, the DMN is like a broken record playing your greatest failures.
Running forces a "task-positive" state.
You have to watch your footing. You have to regulate your breathing. You have to navigate the corner. This shift effectively "quiets" the DMN. It’s a form of moving meditation that doesn't require you to sit still and clear your mind—which, let’s be real, is almost impossible when you’re actually stressed.
Running gives the ruminating brain a place to go. It breaks the loop.
The 20-Minute Rule: Why more isn't always better
You don't need to run a marathon to see these changes. In fact, for many people, the mental health benefits peak long before the physical exhaustion sets in.
- The Sweet Spot: Most clinical research suggests that 20 to 30 minutes of moderate activity is enough to trigger the release of BDNF and anandamide.
- Consistency over Intensity: Running three times a week at a "conversational pace" (where you could still talk to a friend) is more effective for long-term anxiety management than one massive, exhausting run on a Sunday.
- The Outdoors Factor: Running in a park or forest—often called "Green Exercise"—has been shown to lower cortisol levels more effectively than running on a treadmill in a basement.
Dr. Madhukar Trivedi, a psychiatrist at UT Southwestern Medical Center, has spent years researching exercise as a treatment for depression. His work has shown that for some patients, a structured exercise program can be as effective as SSRIs. That’s a staggering thought.
But it’s not a "cure-all."
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It’s important to acknowledge that running isn't a replacement for professional therapy or medication for everyone. Sometimes, the hardest part of depression is just putting on your shoes. If you can’t get out the door today, that’s okay. The goal isn't perfection; it’s just the movement itself whenever it's possible.
What about the "Pre-Frontal Cortex" and Impulse Control?
Ever notice how you’re less likely to snap at your partner or make an impulsive, sugary snack choice after a run?
That’s because running boosts blood flow to the prefrontal cortex. This is the executive center of the brain. It’s the part that says "wait a minute" before you do something you’ll regret. By strengthening this area, running helps with emotional regulation. You become less reactive.
You gain a split second of space between a "trigger" and your "reaction." In that space, there is freedom.
Actionable steps to start using running for your mind
If you’re convinced that the benefits of running on mental health are worth the sweat, don't just go out and sprint until you puke. That’s the fastest way to quit.
- Ignore the watch. Don't worry about your pace or your "split." In fact, leave the fitness tracker at home for the first week. Focus entirely on how your body feels, not the numbers.
- The "Slow as Possible" Method. If you’re struggling, slow down. Then slow down more. You should be moving fast enough to be "running," but slow enough that you aren't gasping for air. This is where the mental magic happens.
- Use the 10-minute trick. Tell yourself you only have to run for ten minutes. If you want to stop after ten, you can. Usually, once you’re out there, the brain chemistry starts to shift, and you’ll find you want to keep going.
- Find "Green" space. Find a trail, a park, or even a street with trees. The visual of nature combined with the rhythmic movement creates a compounding effect on stress reduction.
- Acknowledge the "Grit" phase. The first five to ten minutes of a run usually suck. Your body is shifting from rest to work. Your joints might feel stiff. This is normal. Expect it. Once you push through that "cranky" phase, the rewards kick in.
Running is essentially a way to take back control of your physiology. You are using your muscles to talk to your brain, telling it that you are capable, that you are moving forward, and that you are okay. It’s a fundamental tool in the mental health toolkit—one that is free, accessible, and backed by some of the most fascinating neuroscience of the 21st century.
Start by picking a time tomorrow. Just 15 minutes. Put your shoes by the door tonight. Don't think about the miles; think about the anandamide. Your brain will thank you for it.